Theres one workout that every endurance runner should be running.

This bread and butter workout is the almighty tempo run.

Tempo runs are beneficial for virtually every runnerfrom milers to marathoners, tempos are nearly ubiquitous.

In college, we ran tempo runs during cross country when we were training for the 8km distance.

And of course, theyre a staple for longer distance runners training for the marathon and beyond.

If youre not familiar with this bang out of workout, there are three popular definitions:

1.

Comfortably hard.A pace thats faster than moderate but not exactly hard.

More scientifically inclined runners know that tempo workouts are run at or near your lactate threshold.

The goal then is to straddle the lactate threshold and not run any faster.

Why Are Tempo Runs So Beneficial?

There are two main reasons why tempo workouts are so helpful.

First,tempo runs boost your lactate threshold.

Since youre running at or near your threshold pace, your body becomes more efficient at clearing lactate.

Exercise science has taught us that lactate threshold pace is a fantastic indicator of running performance.

The faster you might run while still clearing lactate, the faster youll be able to race.

Youre not coming away feeling good.

Its a matter of how much pain you’re free to deal with on those days.

Its not a strategy.

Its just a callusing of the mind and body to deal with discomfort.

Tempo workouts callous the mind for racing.

They teach you to tolerate more discomfort and developmental toughness.

For runners, theres no more valuable skill.

Sustained Tempo Runs

This workout includes one block of running at tempo pace.

A simple example is a workout looks like this: 7 miles with miles 3-5 at tempo pace.

Here you have a 7-mile run with the middle 3 miles at tempo.

Tempo Repetitions

This workout is similar to intervals except theyre done at your tempo pace.

The recovery is kept to a short 60-90 seconds and the repetitions are generally longer.

An example is 7 miles: 3 x mile at tempo pace with 90 second jog recovery.

Repetitions at tempo pace can be runslightlyfaster than tempo pace since the recovery will help clear more lactate.

Though its best to pace yourself conservatively rather than too fast.

Many programs will have you progress from tempo repetitions to sustained tempo runs.

They help build endurance that helps support race-specific fitness later in your training cycle.

Many of my runners do some bang out of tempo workout during most weeks of their season.

As fundamental bread and butter workouts, they have serious benefits that accumulate week after week.

One option is called atempo circuitand provides a great strength and endurance stimulus.

Acircuit workoutis one that mixes running and strength exercises.

The surge introduces significantly more lactate into the blood stream.

This helps the body process lactate more efficiently, ultimately helping push your lactate threshold pace slightly faster.

With sound training like this, your running performance will skyrocket after 3-4 months of consistency.

Well, youll barely recognize yourself as a runner.

Your current 10k pace might be your half marathon pace next year.

Train smart and I have no doubt your running will be at a whole new level.

If youd like help taking your running up a notch, get my free beginners series here.

I think it will mark a big turning point in your running career.

Get his latest coaching advice and free injury prevention coursehere.

Top image byMascha Tace(Shutterstock).